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Quit counting sheep, at last
Do you have trouble sleeping? Sleeping pills work, but they can leave you groggy the next morning, and they may cause addiction. Valerian works, too, but without morning-after grogginess or any risk of addiction.
Valerian root has been used for centuries for its unique calming qualities. In contrast to prescription sleeping pills, valerian has few, if any, side effects, and it's not habit-forming. Although the name sounds like Valium, they are two chemically different substances. Valerian can make a good alternative for people who cannot or choose not to take Valium or other similar tranquilizers.
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Valerian is the major herbal sedative and sleep aid. All parts of the plant contain sedative compounds (valepotriates), but they occur in highest concentration in the root.
In one double-blind experiment, researchers gave 128 insomnia sufferers either a placebo or 400 milligrams (mg) of valerian root extract. Each person used the placebo for three nights and the valerian for three nights, but neither the participants nor the researchers knew who took what. Participants kept diaries of how long it took them to fall asleep and how well they slept. While taking the herb, they reported falling asleep faster and getting better-quality sleep without morning grogginess. [1]
German researchers gave 20 people with severe insomnia either a valerian preparation or triazolam (0.125 mg). Both treatments produced similar improvements in ability to fall asleep and stay asleep. But unlike the triazolam, the valerian produced no morning grogginess. [2]
In another German study, researchers gave either a valerian preparation or a placebo to 14 elderly insomniacs. Those taking valerian showed improved sleep quality. [3]
European physicians also prescribe valerian for anxiety problems, usually in combination with passionflower and/or lemon balm.
Commission E, the expert panel of physicians and pharmacists that evaluates the safety and effectiveness of herbal medicines for the German government, approves valerian for insomnia. [4]
Sources
1 Leathwood, P.D., et al. "Aqueous Extract of Valerian Root Improves Sleep Quality in Man." Pharmacology, Biochemistry, and Behavior (1982) 17:65.
2 Brown, D. "Phytotherapy Review and Commentary." Townsend Letter for Doctors 1-94.
3 Schulz, H., et al. "The Effect of Valerian on Sleep Polygraphy in Poor Sleepers: A Pilot Study." Pharmacopsychiatry (1994) 27:147.
4 American Botanical Council. The Complete Commission E Monographs: Therapeutic Guide to Herbal Medicines. Boston: American Botanical Council/Integrative Medicine Communications, 1998, pp. 226-227.
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Common UsesUses
Recall the tale of the Pied Piper of Hamelin? The story is that back in the 13th century, the elders of Hamelin, Germany, decided to rid their town of rats. They contracted with the itinerant flute player, whose music attracted the rodents, allowing him to lead them out of town. But when the Pied Piper returned for his fee, the elders of Hamelin refused to pay him. In revenge, he used his flute to charm Hamelin's children away forever. In modern versions of this story, the Pied Piper's powers are entirely musical. But early German folklore says he charmed the rats and children with a combination of music and valerian. (Valerian can, indeed, charm rats?-- and cats. It contains chemicals similar to those in catnip.)
The ancient Greeks and Romans used valerian to treat a variety of ailments, but the German abbess/herbalist, Hildegard of Bingen (1098-1179), was one of the first to prescribe the herb as a tranquilizer and sleep aid.
Valerian entered the U.S. Pharmacopoeia as a tranquilizer in 1820 and remained there until 1942. It was listed in the National Formulary, the pharmacists' guide, until 1950.
Nineteenth-century physicians prescribed valerian for insomnia, anxiety, and seizures. During World War I, it was used to treat "shell shock," what we now call post-traumatic stress syndrome.
In Germany, where herbal medicine is considerably more mainstream than it is in the U.S., valerian is the active ingredient in more than 100 over-the-counter tranquilizers and sleep aids. [5, 6, 7]
Instructions
For sleep, take valerian one hour before retiring.
When using commercial products, follow the package direction.
If you're using a tincture, take 1/2 to 1 teaspoon before bed.
As a tea, valerian tastes unpleasant unless you add sugar, honey, and lemon, or mix it with an herbal beverage blend. To brew valerian tea, use 2 teaspoons of powdered root per cup of water. Steep 10 to 15 minutes. Strain. Drink 1 cup before bed.
Sources
5 Weiner, M. and J. Weiner. Herbs That Heal: Prescription for Herbal Healing. Mill Valley, CA: Quantum Books, 1994, pp. 325-326.
6 Kowalchik, C. and W. Hylton. Rodale's Illustrated Encyclopedia of Herbs. Emmaus, PA: Rodale Press, 1998, pp. 495-497.
7 Castleman, M. The Healing Herbs. Emmaus, PA: Rodale Press, 1991, pp. 525-530.
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Warnings
Valerian is included in the FDA's list of herbs generally regarded as safe.
Don't exceed the recommended dose. In unusually large amounts, valerian may cause headache, giddiness, blurred vision, restlessness, nausea, and morning grogginess.
If valerian causes minor discomforts, such as headache or stomach upset, use less, or stop using it entirely.
Pregnant and nursing women should not take valerian.
Valerian should not be given to children younger than 2. For older children and people over 65, start with low-strength preparations, and increase strength if necessary.
If you don't experience noticeable improvement after two weeks of daily use, consult a physician.
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Leathwood, P.D., et al. "Aqueous Extract of Valerian Root Improves Sleep Quality in Man." Pharmacology, Biochemistry, and Behavior (1982) 17:65.
Brown, D. "Phytotherapy Review and Commentary." Townsend Letter for Doctors 1-94.
Schulz, H., et al. "The Effect of Valerian on Sleep Polygraphy in Poor Sleepers: A Pilot Study." Pharmacopsychiatry (1994) 27:147.
American Botanical Council. The Complete Commission E Monographs: Therapeutic Guide to Herbal Medicines. Boston: American Botanical Council/Integrative Medicine Communications, 1998, pp. 226-227.
Weiner, M. and J. Weiner. Herbs That Heal: Prescription for Herbal Healing. Mill Valley, CA: Quantum Books, 1994, pp. 325-326.
Kowalchik, C. and W. Hylton. Rodale's Illustrated Encyclopedia of Herbs. Emmaus, PA: Rodale Press, 1998, pp. 495-497.
Castleman, M. The Healing Herbs. Emmaus, PA: Rodale Press, 1991, pp. 525-530.
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